Calorie Count

A calorie is the unit used to measure the energy-producing value of food. There are four major sources of energy in food: carbohydrate, protein, fat, and alcohol. When burned (metabolized), they provide different amounts of energy. The calorie content of food depends on the amount it contains of carbohydrate, protein, fat, and alcohol.

Making Calories Count

Fat is the most concentrated source of calories. Each gram of fat provides more than twice the number of calories as a gram of carbohydrate or protein.

  • Carbohydrate = 4 calories per gram
  • Protein = 4 calories per gram
  • Alcohol = 7 calories per gram
  • Fat = 9 calories per gram

Why Do I Need Calories?

Calories contained in food are transformed into different kinds of working energy by reactions in the body Thus, two factors determine your calorie need.

  1. Basal metabolic rate (BMR) which is the energy needed to maintain your body's basic physiological functions at rest and level of physical activity.
  2. Your healthy body weight (HBW) and activity level.

How Many Calories Do I Need?

To maintain energy and a stable weight, the number of calories you eat must equal the number of calories you expend.

The number of calories you expend depends on your:

  • Basal Metabolic Rate (BMR)

  • Activity Level

Your BMR is affected by multiple factors such as:

  • Genetics, age, sex, and height (things you can’t change)

  • Body composition and activity level (things you can change)

There are many formulas to estimate your calorie needs. The formula below is based on the healthy body weight (HBW) for your height. Individuals who are very athletic may have higher healthy body weights and calorie needs due to their greater muscle mass.

Estimated Calorie Needs Per Day to Maintain Your Current Weight:

To just meet your BMR (Basal Metabolic Rate) = HBW x 10
To meet your BMR and:

  • A sedentary lifestyle (i.e., you sit all day) = HBW x 13
  • Light activity (i.e., you walk around campus) = HBW x 15
  • Moderate activity (i.e., you exercise 60 min. 4-5 times per week) = HBW x 17
  • Heavy activity (i.e., you are an athlete) = HBW x 20
Recommended Calorie Distribution

To meet your body’s nutritional needs and decrease your chances of developing chronic disease, experts suggest that your total daily calories be distributed as follows:

  • Carbohydrate 45-65%
  • Protein 10-35%
  • Fat 20-35%

Click here to calculate your healthy body weight and calorie needs per day

References

  1. UCLA Student Health & Wellness Center, Dining Services, UCLA Recreation, Center for Women & Men, Office of Residential Life, Student Psychological Services, and ASUCLA. Student Nutrition (& Body Image) Action Committee. Retrieved July 9, 2008 from: http://www.snac.ucla.edu/